High Intensity Interval Training
The perfect session if time is short is a HIIT (High Intensity Interval Training) session and better, it’s great for runners looking to improve their endurance.
In 30 minutes or less you can use it to become a better runner.
So, what are you waiting for?
Basically, when we do a HIIT session we are working so hard that we can’t get enough oxygen to our muscles to meet their demands for the aerobic energy system. When this happens, the body is still able to use glucose for energy, but it does so anaerobically, in other words without oxygen. The waste product in this case is lactic acid. When lactic acid builds up in our muscles, we experience a burning sensation and we rapidly tire so we can’t carry on exercising at high intensity.
- HIIT training has been shown to increase our VO2 max, which is a way of measuring our aerobic fitness. When our VO2 max increases, there is more oxygen available in our muscles. This means that we can carry on using the aerobic energy system for longer - our lactate threshold has increased so we can work harder for a greater duration.
- Another benefit is that HIIT enhances the clearance of lactic acid, so the body gets rid of it more efficiently. In a nutshell, this all means that we get fitter and our running ability will be enhanced.
- HIIT also burns fat a high rate. Glucose is stored as glycogen in our liver and muscles. Studies have shown that HIIT training promotes the use of fat for energy rather than glycogen. HIIT significantly reduces subcutaneous fat, which is the fat beneath our skin, especially abdominal fat, as well as total body mass. But be warned: Because you are working at a high intensity, you are at risk of overtraining.
Your body needs time to recover and adapt after a hard workout. Two HIIT workouts a week is enough.